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» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-09-2023 @ 21:52 
Paused hands against smooth bench up to 100kg

Hands against smooth bench: 72.5kg + Doubled Minis for 3 sets of 5

Neutral Grip 40kg DB Press: 8, 8, 8, 6

Cable Seated CSR: 68kg for 3 sets of 12

40kg Cable Pressdowns: 3 sets of 15

Chest Flyes: 3 sets of 15

Top End Leg Extensions: 50 reps
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-09-2023 @ 12:30 
Plate Loaded Leg Extension Machine: 110kg for 25 rep cluster set (10/5/3/3/2)

Seated Hamstring Curls: 102.5kg for 3 sets of 10

Deadlifts in Olympic shoes up to 182.5kg

5 x (70kg Paused Box Squats x 3 s/s Seated Banded Clamshells x 10)

125kg Sled Drag for 150 metres

2 x (Band Abs x 40 s/s 15kg Paloff Twist and Press x 20)
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)20-09-2023 @ 22:55 
Paused fingers against smooth bench up to 100kg x 2

Hands against smooth bench: 70kg + Doubled Minis for 3 sets of 5

Neutral Grip Iso Chest Press: 100kg for 4 sets of 8

35kg Cable OH Press: 3 sets of 15

Lat Pulldowns: 3 sets of 12

45kg Facepulls: 3 sets of 15

40kg Cable Pressdowns: 3 sets of 10

Band Abs: 3 sets of 20

TKEs: 3 sets of 25
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)19-09-2023 @ 18:43 
Cable Leg Extension Machine: 65kg + Doubled Mini for 25 rep cluster set (11/4/3/3/2)

Seated 65kg Leg Curls: 4 sets of 6

70kg Paused Squats: 3 sets of 5

Very Close Leg Press: 160kg x 15

25kg Top End Leg Extensions: 3 sets of 30

Band Abs: 5 sets of 20
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)14-09-2023 @ 18:17 
Paused hands against smooth bench: 72.5kg + Chains for 3 Reps EMOM x 8 sets

(120 seconds rest on all assistance work)

Hammer Incline Iso Chest Press: 50kg a side for 4 sets of 8

35kg Cable OH Press: 3 sets of 15

60kg Tryon Very Wide Grip Pulldowns: 3 sets of 15

50kg Facepulls: 3 sets of 15

75kg Cable Pressdowns: 3 sets of 10

Blue Band TKEs: 2 sets of 30 each leg
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)13-09-2023 @ 19:12 
Cable Leg Extension Machine: 100kg for 25 rep cluster set (10/5/5/5)

60kg Paused Squats: 3 sets of 5

Deadlifts up to 180kg

Very Close Stance Hip Press: 150kg x 10, then 110kg x 20

Close Stance Hack Squat - 5 second eccentric, 3 second pause at bottom: 15kg x 12 x 2 sets

95kg Adductor Machine: 3 second eccentric, 3 second pause - 3 sets of 10

25kg Top End Leg Extensions: 3 sets of 25

Alternating 35kg Cable Abs: 3 sets of 10
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)06-09-2023 @ 03:23 
Paused 2 fingers on smooth bench up to 105kg

Paused hands against smooth bench: 85kg + Chains for 3 sets of 5

Hammer Incline Iso Chest Press: 50kg a side for 4 sets of 8

35kg Cable OH Press: 3 sets of 15

45kg Facepulls: 3 sets of 15

70kg Cable Pressdowns: 3 sets of 15
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-08-2023 @ 22:15 
Post Edited: 23.08.2023 @ 08:33 AM by danbaseley
Plate Loaded Leg Extension Machine: 100kg for 25 rep cluster set (10/5/5/5)

3 count paused Lying Hamstring Curls: 60kg for 3 sets of 8

80kg Paused Squats: 3 sets of 5

Deficit trap deadlifts up to 150kg

Very Close Stance Angled Plate Leg Press: 100kg for set of 20

Sissy Squats: 3 sets of 12
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-08-2023 @ 22:14 
Been away.

Back now.

3 second paused Iso Cable Chest Press: 85kg x 8, 60kg x 10, 50kg x 10

3 second paused Chest Flye Machine: Drop set from 80kg down

3 second paused dips: 3 sets of 8

Triceps Pressdown droplet from 40kg
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)05-08-2023 @ 10:10 
3 Count Paused 30kg DB Incline Press: 3 sets of 12

Incline 20kg Cable Flyes: 3 sets of 12

10kg Lateral Raises: 3 sets of 10

40kg Triceps Pressdowns: 3 sets of 10
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)02-08-2023 @ 23:12 
Plate Loaded Leg Extension Machine: 120kg for 25 rep cluster set (10/5/5/5)

Lying Hamstring Curls: 77kg for 3 sets of 6

70kg Paused Squats: 3 sets of 5

Very Close Stance Angled Plate Leg Press: 110kg for set of 20

Sissy Squats: 3 sets of 12
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)01-08-2023 @ 21:19 
Paused Hands Against Smooth CGBP up to 105kg

Paused 2 fingers on smooth bench: 85kg + Chains for 3 sets of 5

Close Grip Swiss Bar OH Press: 60kg for 4 sets of 8

Hammer Iso Chest Press: 50kg a side for 3 sets of 12
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)25-07-2023 @ 07:42 
Paused Hands Against Smooth CGBP up to 105kg

Paused 2 fingers on smooth bench: 87.5kg for 3 sets of 5

Hammer Iso Chest Press: 50kg a side for 4 sets of 8

Pull-ups up to BW=30kg

35kg Cable Flyes: 3 sets of 12

Banded Cable Flyes: 3 sets of 12

Banded TKEs: 2 sets of 25

5 second paused banded clamshells: 5 sets of 10
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)23-07-2023 @ 18:41 
Post Edited: 24.07.2023 @ 08:53 AM by danbaseley
Paused Hands Against Smooth CGBP up to 105kg

Paused 2 fingers on smooth bench: 3 sets of 5 - 85, 85, 87.5kg

Plate Loaded Leg Extension Machine: 125kg for 25 rep cluster set (10/4/4/4/3)

Lying Hamstring Curls: 75kg for 3 sets of 8

65kg Paused Squats: 3 sets of 5

Deadlift up to 142.5kg

Very Close Stance Angled Plate Leg Press: 105kg for set of 20

Sissy Squats: 3 sets of 12

Single Leg Reverse Hypers: 2 sets of 25

Reverse Hypers: 2 sets of 20

GHRs: 3 sets of 12

Hanging Leg Raises: 5 sets of 10

Stretching.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-07-2023 @ 23:06 
Paused CGBP up to 105kg

Paused 2 fingers on smooth bench: 85kg for 3 sets of 5

Hammer Iso Chest Press: 55kg a side for 4 sets of 8

65kg Chest Supported Iso Row: 3 sets of 12

Assisted Pull-Up Machine: BW-40kg for 3 sets of 12

Iso Shoulder Cable Press: 50kg for 3 sets of 10

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